DIY Trauma Recovery Techniques: 5 Ways to Heal Without Going to Therapy

Let’s be honest, going to therapy can be costly, time consuming and uncomfortable. For those who aren’t ready to take that step but are wondering what they can do to heal, or they want to support themselves at home while going to therapy...read on.

Recovering from trauma at home has many benefits. Safety is important when healing from trauma, including the safety that our nervous system senses. Therefore, recovering at home provides a familiar and comfortable environment to heal. Being at home allows us to control our surroundings, minimizing potential triggers and creates a more personalized recovery journey. Additionally, taking ownership of our own healing fosters a greater sense of autonomy and empowerment. Take back the power that was taken from you through your circumstances. DIY recovery techniques can also be more accessible and convenient, eliminating barriers such as transportation or scheduling constraints often associated with traditional therapy settings.

1.     Check in with your nervous system.

 When faced with a traumatic event, the body's autonomic nervous system (ANS) kicks into action, initiating a cascade of responses designed to ensure survival. The nervous system typically responds to trauma by going into fight-or-flight, freeze, hyperarousal, or hypo-arousal. When we pay attention to how our nervous system is responding to our environment we have more control over the responses. Some ideas for recovery:

·       Spend some time thinking about all the times you are triggered or act in ways that you don’t like

·       Write down what happened and what triggered you in those moments

·       Brainstorm ways that you can calm and soothe your nervous system in similar moments to avoid the unwanted behaviors.

·       Read The Pocket Guide to the Polyvagal Theory by Stephen Porges. https://www.amazon.com/Pocket-Guide-Polyvagal-Theory-Transformative/dp/0393707873

2.     Exercise

Exercise doesn’t just help our physical bodies stay healthy. It’s essential for good mental health as well. Exercise triggers the release of endorphins, which are natural chemicals in the brain that act as painkillers and mood elevators. These endorphins can help alleviate symptoms of depression and anxiety, which are common in those who have experienced trauma. Physical activity can also help reduce levels of stress hormones, such as cortisol and adrenaline, which are often elevated in individuals who have experienced trauma. Lowering these hormone levels can lead to a greater sense of calm and relaxation.

Exercise can also be a healthy distraction from intrusive thoughts and memories associated with trauma. It helps us to focus attention on the present moment and the physical sensations of movement, rather than dwelling on past experiences. Trauma can leave us feeling helpless and out of control. Engaging in regular exercise can provide a sense of empowerment and mastery over one's body. Setting and achieving fitness goals can boost self-esteem and confidence.

Trauma often disrupts sleep patterns, leading to insomnia or nightmares. Exercise has been shown to improve sleep quality, making it easier to fall asleep and stay asleep throughout the night. Better sleep can in turn enhance overall well-being and resilience. Exercise can also be a way to foster community and social support, which is essential for trauma recovery.

3.     Practice Mindfulness

It could be argued that mindfulness is the foundation for all trauma healing. Trauma creates dissociation, essentially taking us away from our bodies and our present experience. The brain’s way of protecting the body from a painful experience is to become less connected with the reality of the moment.

Mindfulness is a mental practice and state of awareness characterized by paying deliberate attention to the present moment without judgment. It involves focusing one's awareness on the sensations, thoughts, and emotions occurring in the present moment, while acknowledging them without trying to change or react to them.

Mindfulness practices helps develop the ability to stay grounded in the present moment, rather than being overwhelmed by past traumatic experiences or anxious about future events. By focusing attention on the here and now, we can reduce rumination and intrusive thoughts associated with trauma.

It can help bring emotional regulation by encouraging us to observe our emotions and reactions with curiosity and non-judgment. Practicing mindfulness can help us pause before reacting and choose more adaptive responses.

Experiencing a trauma can bring feelings of shame, self-blame, and low self-esteem. Mindfulness fosters self-compassion by encouraging us to treat themselves with kindness and understanding, just as they would a close friend facing similar challenges. Mindfulness practices helps us develop a sense of inner warmth and acceptance towards ourselves.

Trauma is often stored in the body, leading to symptoms such as tension, hypervigilance, and dissociation. Mindfulness practices, such as body scans and mindful movement, help us reconnect with our bodies in a safe and non-threatening way. By cultivating awareness of bodily sensations and learning to regulate the nervous system through techniques like deep breathing, we can reduce physiological arousal and increase feelings of safety and relaxation.

4.     Breathe

Trauma often dysregulates the autonomic nervous system, leading to symptoms such as hypervigilance, flashbacks, and panic attacks. Breathwork techniques, such as deep breathing or paced breathing, can help regulate the nervous system by activating the parasympathetic nervous system, which promotes relaxation and counteracts the body's stress response.

Breathwork can also help us focus on grounding and centering techniques, such as diaphragmatic breathing or square breathing. Through this we can connect with our bodies and the present moment. Anchoring attention to the sensations of breathing can create a sense of stability and safety.

Breathwork techniques, such as somatic experiencing or integrative breathwork, facilitate the release of physical tension and emotional energy trapped in the body. By consciously breathing into areas of tension and allowing the breath to move freely, we can release and integrate unresolved trauma.

5.     Connect with People

Community and a sense of connection and purpose is important in healing. Being part of a supportive community can validate our experiences of trauma and provide understanding without judgment. Knowing that others have gone through similar struggles and are there to listen and empathize with can reduce feelings of isolation and shame. Community connections offer practical and emotional support to us. Whether it's friends, family members, support groups, or online communities, having people who genuinely care and are willing to lend a helping hand can make a significant difference in coping with trauma.

Community involvement can also empower trauma survivors to become advocates for themselves and others who have experienced similar challenges. By sharing their stories, raising awareness, and advocating for change they can reclaim their voices and contribute to building more trauma-informed and supportive communities.